Yoga is an ancient practice followed and practiced by many around the globe. Now-a-days people look up to yoga as a perfect exercise for a healthy body and stress-free life. Yoga is the perfect platform for weight loss. Breathing exercises are easy to do, cost effective and offer breathtaking results. Daily practicing yoga has helped people in reducing and gaining weight. Our lifestyle and eating habits also play major role in weight gain.
Breathing exercise is best for body function and oxygen. This is a vital element to stay alive. The important organ in the body, brain cannot function without oxygen, as without sufficient oxygen brain shuts down. Think and concentrate on how to breathe properly. Breathing is often to take shallow breaths or even worse. Thus, hold your breath when you are under pressure or in intensely focused on a task. If the oxygen level is low can cause fatigue and reduce clarity. So, stop thinking or don’t take decisions as you may feel stressful situations when you need to be our best.
Oxygen can thin the blood with a little and helps to lower your blood pressure that can speed up the flow of blood. This increases your body metabolism and burns calories. The oxygen can fasten your metabolism. But, sometimes cool air can increase metabolic rate that is because to expend more energy and keep your body at a comfortable temperature. The more oxygen in your bloodstream is more energy that you will have to clear your head to feel and the more calories you burn.
How and where you can do these exercises?
Exercise anywhere by sitting down, standing up or even while you walk. The level 1 exercise can be performed by lying down. But, the level 2 and level 3 exercises should be done while sitting and standing. Try these exercises while walking. At that time you need to hold your breath while inhaling and exhaling.
- Lie down on a flat surface with your knees bent. Now, place one hand on your chest and one hand on your stomach.
- Sit on the floor or in a chair. It is comfortable to sit on the floor. Make sure that your back is completely straight and is not convex. Simply, sit in a chair if you are not able to do it. When you are sitting in a chair move the edge of your seat and sit your back as straight as possible. Don’t lean against the back of your chair. Place hands on your knees or rest them on your desk.
- Stand with your feet shoulder width apart. Then, bend your knees slightly by resting your hands on thighs. Make sure to keep your spine straight and head in line with your spine. Drop down your shoulders away from your head and elongate your spine. Thus, reach the crown of your head to the sky.
Benefits of breathing exercises
- Deep breathing increases oxidation
- Breathing massages help to burn fat around mid-region and abdomen
- Deep breathing burns fat for energy, thereby facilitating weight loss
- Aerobic exercises stimulate metabolism
Yoga breathing exercises for weight loss
Kapalbhati to lose weight
Kapalbhati technique is also known as the breath of fire technique is very helpful weight loss exercise. Sit cross legged on your yoga mat, body straight, elongated spine, neck and chin up. Close your eyes and place hands on your knees in a comfortable position. Breathe in deeply and exhale the air out of your nose as if a sniff. When you sniff out the air, you’ll feel your abdomen pulling inwards. Slowly increase the pace and continue up to 5-10 minutes at a stretch.
Bhastrika pranayama for weight loss
Bhastrika Pranayama basically massages your abdomen and the fat stored around it. This pranayama is meant to provide enough amount of fresh oxygen to your body. Your legs should be crossed, one over the other in a Padmasana. Place hands on your knees with palms facing upwards, the tip of your thumb and ring finger pressing one against the other. Take normal breaths and relax. Now breathe in deeply with all your strength so that your lung is filled with oxygen. Then breathe out forcefully though the nose such that a hissing sound is made. Repeat this for 5-10 times. People suffering from heart diseases or blood pressures should stay away from these exercises.
Anulom vilom pranayama breathing exercise
Anulom Vilom Pranayama technique is also known as alternate nostril breathing. On the yoga mat sit with crossed legs and close your eyes. With your right hand thumb presses the right nostril and breathe in through the left nostril. For 5 seconds retain the breath. Then press your left nostril with the ring finger of your right hand and leave the right nostril to exhale. Now repeat the same with left nostril closed and breathing through the right nostril. Retain the breath until 5 seconds and release air through the left nostril. Repeat around 10-15 times daily. People of all ages can do try this technique. Strictly avoid doing this exercise if you are pregnant or having periods.
Bhramari pranayama for weight loss
Bharmari means “humming bee” therefore this technique is also known as bee breath technique. Sit on a yoga mat with cross – legged. Be relaxed with your body and spine straight. Use your thumb to close both your ears. With the middle finger, press lightly on your closed eyes. With the index finger, press your temples lightly. Then place your ring fingers and little fingers on the bridge of your nose. Now breathe in deeply through the nose and exhale slowly through the nose while making a humming sound and chanting OM in your mind. Repeat this technique for 11-21 times.
Surya namaskar to weight loss
Surya Namaskar is also known as Sun Salutation. There are twelve steps in Surya Namaskar. Each of these poses is accompanied with sequenced breathing, which, if done with concentration and accuracy promotes weight loss toning up your entire body.
Seated spinal twist to reduce weight
The seated Spinal Twist technique is also known as Ardha Matsyendrasana, spinal twists works on your abdomen and back. Sit on the yoga mat and stretch your legs out. Bend your right knee and bring the heels as much close to your buttocks as possible. Fold your left knee and cross it over your right knee. Your left foot and ankle should be just by the side of your right knee. Take your left arm and place it behind you with the palm on the floor. Your right arm should be touching the toes of your left foot. Now take in a deep breath and elongate your spine. Twist your torso to your left and look over your left shoulder. As you twist, exhale. Inhale and straighten your spine; exhale and twist. Stay for 5 breaths and release the twist. Now twist to the other side too.